06202017

CROSSFIT

A. 50 Toes to bar for time

* sub 30 Toes to bar for time or 10 V ups; rest 1 minx4

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Teams of two: (partition equally)

2 RFT:  (28 min cap)

200 Du's

Row 2k

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:10-:20 sec bar hang; rest :40 secx3

Banded lat stretch

Foam roll lats and thoracic spine

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ENDURANCE

A.M.   20-30 min easy or OFF to be fresh for tonight and tomorrow

P.M.

A.  Power clean, build to a max (20 min)

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"Helen"

3 RFT:

Run 400 m

21 KBS 55#/35#

12 Pull ups

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:20 sec puppy dog stretch

Foam roll thoracic spine and lats

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SPORT

A. 20 min OHS specific mobility

B1. Row 500m @75% effort - rest :30 x4

B2. 20 Wall Balls @20/14 - rest 1:00 x4

B3. 20 Box Jumps @24/20 - rest 1:00 x4

B4. 15 DB Push Jerk w/ a pistol grip @45/35 - rest as needed

C1. Bent Over DB Y Raises - 3x15 - rest :30

C2. Banded OHS - 3x10 - rest 2:30

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20 min z1